3/16/19

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Cable Row - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)

#1  DB Row - 4 sets x 8 reps each side
      Go as heavy as you can.

#2  Do 3 rounds of:
      Banded Pull Apart - 20 reps
      DB Farmer Walk - 50 meters
      Run 200 meters
      Tire Pull - 25 meters with 50 lbs in tire
      Inverted Row - 10 reps
      DB Squat - 10 reps

      REST as needed between rounds.
      For the banded pull apart, you are standing with your arms straight
      in front of you.  Arms are parallel to the floor.  Holding a band between
      your hands, perform the same motion as a reverse fly.  Arms stay 
      totally straight.  Keep good posture.  Chest up, shoulders down and back.

      For the DB Squat, you have a DB in each hand.  Keep the DB's at your
      shoulders while you squat.